Exercise Comparison
Backward Drag vs Jerk Dip Squat
Side-by-Side
Muscle Analysis
Shared
Only in Backward Drag
Only in Jerk Dip Squat
Instructions
Backward Drag
Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.
Begin the exercise by moving backwards for a given distance. Leaning back, extend through the legs for short steps to move as quickly as possible.
Jerk Dip Squat
This movement strengthens the dip portion of the jerk. Begin with the bar racked in the jerk position, with the shoulders forward to create a shelf and the bar lightly contacting the throat. The feet should be directly under the hips, with the feet turned out as is comfortable.
Keeping the torso vertical, dip by flexing the knees, allowing them to travel forward and without moving the hips to the rear. The dip should not be excessive. Return the weight to the starting position by driving forcefully though the feet.
Verdict
Both exercises target the quadriceps. Backward Drag is a beginner exercise using other, while Jerk Dip Squat is intermediate and uses barbell. Choose Backward Drag if you're looking for a more accessible option, or Jerk Dip Squat for a greater challenge.